191003

Verdant CrossFit – CrossFit

Bench Press (5 5 5 5)

don’t increase weight – work at 70-85%

Bent Over Row (10 10 10 10)

use a weight that will be hard at the 8,9,10th rep

“Kalsu” – ish (Time)

150 Medball Cleans

every :60 do 6 medball burpees

*what is a medball burpee? both hands go down on medball, chest on medball, jump up while picking up the ball